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It all starts from the ground up. Most athletes a

It all starts from the ground up.

Most athletes are leaving power on the table because of one overlooked area: ankle and midfoot health.

Compound lifts and cushy shoes won’t fix it. You need the right assessment and specific input.

Step 1: Don’t guess.
Limitations could be dorsiflexion, plantar flexion, big toe mobility—active or passive. That’s why every client I work with starts with a comprehensive assessment.

Step 2: Fix your footwear.
I recommend @vivobarefoot for a reason: they let your feet move the way nature intended. Toe splay, natural traction, no interference. Bonus—they’re transparent and eco-conscious.
(And yes, a lot of elite athletes wear them. They just can’t talk about it.)

Step 3: Train smart.
Stretching and banded drills are tools—not solutions. Real change comes from targeted inputs like isometric holds, controlled mobility work, and strength through full range.
Check Jasper working ankle dorsiflexion using FRC principles. It’s slow work, but it’s working.

If you’re dealing with:
• Recurring Achilles issues
• Tight hamstrings
• Plantar fasciitis
• Forward lean in squats

…it might be your feet and ankles.

Whether you’re a pro wrestler or a stay-at-home parent, we help you move better, get stronger, and stay pain-free.

Don’t settle for fine.
—Roy Kent

#strengthtraining #mobility #cfw #orlando #personaltrainer #frc #fitness #strengthandconditioning #movement
#FRCMs

One of the best golf weeks of the year is here and

One of the best golf weeks of the year is here and it is Masters week. If you love golf like I do and you also know that most of the men playing in the masters all do some sort of training specifically for their sport.

Did you know that a lot of the training they do is stuff that you can do as well with a few tweaks here and there.

Check out my breakdown on some of the most important aspects to train in the human movement system to make your days on the links, more enjoyable.

#strengthtraining #strengthandconditioning #orlandogym #cfw #orlando #personaltrainer #fitness #mobility #golf #golftraining #athlete #whatsthatstrap #ancore #strengthcoach

Just some snippets of movement from clients the la

Just some snippets of movement from clients the last few weeks.

Regardless of travel schedules, work schedules, outside the gym distractions, these people come to WORK every session.

Results speak for themselves. But in case you didn’t notice:
Moving better.
Feeling their best.
Performing at their highest level.

It’s not complicated but it is demanding.

Come see why we are the “best in the world at what we do.”

#fitness #strengthtraining #strengthandconditioning #orlandogym #cfw #orlando #personaltrainer #mobility #frc #orlandoathletes #coach #workout #vivobarefoot

Join me for my Ted Talk on “Why we take a joint

Join me for my Ted Talk on “Why we take a joint first approach” at Unconventional Strength.

TLDW?

Highlights:
1) Specificity
2) Safety
3) Science

#strengthtraining #strengthandconditioning #mobility #functionalrangeconditioning #frc #orlandoathletes #orlandostrengthandconditioning #orlandogym #athletes #longevity #health #cfw

How you do things makes it functional. Why you do

How you do things makes it functional.
Why you do things makes it functional.
The totality of what you do in your training makes things functional.
Your training volume, and the intention behind what you do in the weight room, makes it functional.

There is no such thing as functional exercise. Based on the definition of functional, anything that makes you stronger and move better and decreases risk of CVD and obesity is in fact functional.

I like this circuit because:
1) it goes rotational hip unilateral, bilateral linear hip, and then upper body. Full body stimulus.
2) Combines some heavier free weight loads, with cables and machines for a variety of stimulus to the musculature.
3) Varied rep scheme (highs, lows) provide a variety of bioenergetic stimuli.

Simpler terms:
Working smarter and harder for high caloric effort and a variety of health benefits.

Also, who doesn’t want a strong pair of 🍑?

#strengthtraining #strengthandconditioning #orlandogym #cfw #orlando #personaltrainer #fitness #workout #glutes #glute #gluteworkout #fullbodyworkout #fullbodytraining #strengthandconditioningcoach #vivo #vivobarefoot #myvivos

Coming soon to Unconventional Strength, low impact

Coming soon to Unconventional Strength, low impact bungee fitness!!

Who needs gravity and ground reaction force when you can have bungee fun!!

Will work great with our 10 ft ceilings.

Perfect for our athletes who are constantly attached to bungees.

Truly the most functional exercise.

If you’re looking for personalized coaching, tha

If you’re looking for personalized coaching, that is truly functional for you with the added benefit of a group atmosphere then come join US as a new member of our semi private training group.

We have two spots available at 6 AM and one spot available at 8 AM. Typically all clients go through a detailed assessment before joining the groups; however, if you join one of our groups this month we will knock 50% off of the assessment price.
Add in 14 available sessions a month for our semi private groups that averages it out to $33 a session for some of the best coaching you can find in Central Florida.

This is not an April fools joke.

If you are ready to understand how to train and how to move and have world class done for you programming in a highly coached environment, then come join US.

Comment below or send me a private message and let’s get you started.

Move well. Move often. Move strong. Just move.

#functionaltraining #groupfitness #mobility #personaltrainer #personalizedtraining #personaltraining #orlando #cfw #strengthtraning #strengthandconditioning #workout

Being explosive starts from the ground up. The mo

Being explosive starts from the ground up.

The more you go down the rabbit hole and connect the dots, the more you understand how important being able to push off the mid foot is to drive explosive power.

Locomotion Landmine Press emphasizes both explosive upper body strength and connecting it with the gait cycle. Hip extension, knee extension, finishing with ankle and mid foot extension which, in an ideal athlete, is how all of their explosive full body power is expressed. The variations the guys were doing here emphasized the amortization phase with a top down approach to the motion, focusing on absorbing the force and redirecting it as quickly as possible. I’d be hard pressed to find any type of athlete that wouldn’t benefit from this movement.

Maximum creation of force is an entire kinetic chain event. An effective system is one that can operate seamlessly from the ground up. The first interaction with the ground is your foot. Optimize its function and unlock a whole next level of movement and performance.

#strengthtraining #strengthandconditioning #orlandogym #cfw #orlando #fitness #personaltrainer #workout #mobility #power #landmine #vivobarefoot #myvivos #vivos #prowrestler #athlete #aew #undisputedkingdom

Work=Force x Distance Thus Increasing ROM (dista

Work=Force x Distance

Thus

Increasing ROM (distance) increases work proportionally.

In other words, more range of motion requires more work.

Distance can be a lens in which you look at progression just like load can be.

In this case, I progressed my Zercher to a deeper starting ROM.

More range isn’t always the goal but for some things, and depending on your biology it can be. Don’t let the 90 degree flat earthers tell you otherwise.

#strengthtraining #strengthandconditioning #orlandogym #cfw #orlando #fitness #personaltrainer #workout #mobility #zerchersquats #functionaltraining tea

How many days a week do you train your lower body?

How many days a week do you train your lower body?

Do you know how many you’re supposed to?

Research is mixed in the matter with some advising just one set close to failure per muscle group can be enough for hypertrophy. Others advising a minimum of 10 sets per muscle group per week.

One of the most important things to remember when it comes to training is that our training should be comprehensive and not just be focused on one thing. We see in a lot of the research that it’s focused on hypertrophy or muscle building. However, there should be other goals in our training, such as:
Power, which is specifically motor unit recruitment. Endurance, which from a muscular perspective is stored energy.
Mobility via growth of connective tissue.

A comprehensive program will address all of these things and a good coach should be working to achieve all of them during an entire macro program specific to the individual or the team they are working with.

For me, I put a focus on one knee dominant day for external training and one hip dominant day for external training with sprinkled accessory work of the opposite in each session. What I mean by that is one focused strength based lift that is either knee dominant or hip dominant and then accessory lifts for the lower body that accentuate all of the other qualities that I want out of the joints and out of the tissue. This workout is a a really good example of a knee dominant focus strength set, followed by hip dominant work and then some overcoming isometric for really deep hip flexion and knee extension. Put it all together and we have strength, mobility and endurance all in a sequence of three movements.

#strengthtraining #strengthandconditioning #orlandogym #cfw #orlando #fitness #personaltrainer #workout #mobility #gluteslide #glutes #glutes🍑 #squats #vivos #myvivo #legday

Incorporating the entire kinetic chain into my upp

Incorporating the entire kinetic chain into my upper body training in my current phase of training. These expressions of force are why being connected to the ground with a functional foot are so important.

1. Rotational Jammer Press: integrating pivot mechanics and rotational power into the upper body.
2. Ipsilateral Hip extension row: focusing on single side stability and lower production in the posterior chain.
3. Ball Slam: triple extension, max lower production.
4. Single leg lever arm single arm row and half kneeling press: various stabilization demands while utilizing upper body strength.
5. Offset lever arm press: single foot stabilization work (focusing on the dome of the foot) with overhead strength.
6. Bridge and rotational db press (banded knees): posterior chain extension into upper body press with rotation.
7. Eccentric elbow flexion: lengthened rom of elbow flexion while in a bridged position to block rear of the body from assisting.

Some of these exercises/movements are novel expressions of force, created by me, to challenge the whole kinetic chain. Are they good for every client, every athlete? No. Are some of them especially challenging? Yes. Greater stability depends mean less strength output and I get that. Challenging different systems, different qualities of human performance require lighter loads and more focus on how force is being expressed.

For some people a single offset press, unilateral load, and half kneeling position with be a challenge all by itself; however, do it enough and the body adapts over time. It’s the beauty of training for life. New challenges to unlock, new ways to move. If you’re an advanced mover like me, give all of these try or one of these. All have their own unique benefit listed above.

Are they traditional? Nope. I’d dare argue they are unconventional.

#strengthtraining #strengthandconditioning #orlandogym #cfw #orlando #fitness #personaltrainer #workout #stability #balance #power #strengthcoach #core

Sometimes the simplest things, done consistently,

Sometimes the simplest things, done consistently, can have the most drastic results.

Foot health and function is a grossly overlooked part of performance training. The facts are that field cleats and court shoes, as well as traditional thick soled shoes reduce the function of the foot, and alter the connection with the kinetic chain from the ground up.

Our bodies are genius compensators though and some individuals may never experience any issues with the kinetic chain from their lack of foot and ankle mobility; however, those of us who frequently move, cut, jump, and change direction need foot function.

Like running? You need foot function.

And yet we all take it for granted and ignore the muscles and connective tissue that exists.

This little 1 min on, 1 min off drill at 180 bpm for ten minutes is a drill that is a part of the barefoot training course from @vivobarefoot. So simple yet so powerful.

Optimize your foot function. Your whole body will thank you.

#vivo #vivobarefoot #foothealth #footfunction #barefoot #health #longevity #vivo #healtheducation #performance #mobility #anklemobility #barefootrunning

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